Gmail – Page 6 – F3 Knoxville

Mixer Upper

June 5, 2025 BackBlasts

AO: brickyard
Q: Natty
PAX: Spellcheck, Bail Bonds, Gmail, Appleseed, flyball, Jim Norris, Biohazard (Jay Shepherd), Otis, Natty
FNGs: None
COUNT: 9
WARMUP: SSH, Windmills, Imperial Walkers, High Knees, Dynamic stretching: leg swings, arm circles, lunges w/twist, figure 4 single leg squats

THE THANG: slow jog to field
Run 1/2 mile, flutters while waiting in the 6, sprint bleachers to top and jog down X 10, run 1/2 mile, hello Dollie’s while waiting on 6.

Suicides tel:10-20-30-40-50 yd, bear crawls to 25 yd, then crab walks to 50, then bear crawls back to 25 and crab walks to end zone.
Partner push & sprint: 2 rounds each to 50 yd line.

Slow jog to AO

MARY: Willy-mays Hayes, j-lo’s IC, gas pumps, Superman’s, hand release mkns

ANNOUNCEMENTS:

COT: Be flexible not only physically, but mentally. Be open to truly listening to others with different opinions than your own. Understand one another and you might get closer, learn something, maybe even change your view or at least your perspective. We all have different backgrounds, different testimonies and different experiences that shaped who we are and what we believe. Take the time to hear each other out, even if you only have one good ear like me.

Romans 12:2. Do not conform to the pattern of this world, but be transformed by renewing your mind- then you will be able to test and approve what God’s will is- his good, pleasing, and perfect will.

Operation Afterburn

June 3, 2025 BackBlasts

AO: brickyard
Q: DoorKicker (Jud)
PAX: Biohazard (Jay Shepherd), Gmail, Mountain Ice, Natty, Recoil (Blake Conley)
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Merkins, Hillbillies , SOYO

THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats

Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 6 Burpees
– 10 Merkins
– 12 Flutter Kicks (4-count)
Any time left in the minute = rest.

Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises

MARY:

ANNOUNCEMENTS:

COT: Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”

Modified Murph

May 31, 2025 BackBlasts

AO: brickyard
Q: Appleseed
PAX: Spellcheck, Biohazard (Jay Shepherd), Gmail, fast-n-easy (Nate Votta), Appleseed, flyball, Gordie, Jim Norris, Otis, Recoil (Blake Conley), Strings (2.0), Bruce Lee, Pop Wizz
FNGs: 1 Pop Wizz
COUNT: 13
WARMUP:

SSH, this/that, toy soldiers

THE THANG:

Murph: see below image

MARY: none

ANNOUNCEMENTS: none

COT: what makes a hero? Preparation and surrender to the mission.

[lostpearls] Last Day as a Bachelor

May 30, 2025 BackBlasts

AO: lostpearls
Q: Papa Lock
PAX: 30 second warning, flyball, Bail Bonds, Mooch, Gmail, Papa Lock, Hosed, Squeaks, Lax, Dogman
FNGs: 2 Lax, Dogman
COUNT: 10
WARMUP: Basic Stretches

THE THANG: Ruck Around and Find Out!

MARY: Cherry Pickers

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT: Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the Lord is your strength.” (Nehemiah 8:10, NIV)

The Joy of the Lord. It seems like Christians are more comfortable touting Jesus for being a man of sorrows, acquainted with grief, than we are with Jesus being a man of joy, acquainted with jubilation and celebration. If “the joy of the Lord is your strength,” a lot of us are a lot weaker than we need to be. Humorlessness is a malignant tumor on the soul. Interpreters think Sarah laughed because she was old and pregnant. I suspect Sarah was old and pregnant because she laughed. You need at least thirty deep laughs a day to keep healthy. Primary health ingredients in a “total wellness program” include love, faith, trust, hope … and laughter. We need to prescribe these medicines. I wonder why so many Christians would rather be on the “whining side” than on the “winning side?” You’d think the Bible had said, “Blessed are the moaners.” Jesus laughed and continues to laugh. Has it ever bothered you that in Michelangelo’s Sistine chapel portrayal of heaven no one is smiling? To be sure, putting on the mind of Christ means more than putting on a happy face. There is nothing that makes me sicker than a “happy face” faith. Joy has deeper dimensions than happiness or hilarity. Joy drives away all despair but not all depression. We will get depressed. Faith enables the dreary soul to become dreamy again through the power of these four words: “it came to pass.” It took God three days to turn the worst for Jesus into the best. Should I expect better from God for myself? Wait three days. Give God time to work on your behalf. Life is filled with nail-biting finishes, downcast days, and Titian-toned darkness. But joy always comes in the morning.

(Leonard Sweet in Soul Salsa, pages 187-188)

Staying Diligent with Switchie

May 23, 2025 BackBlasts

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Bail Bonds, Jim Norris, Natty, Simmons, Spellcheck, Switchgrass (Stacy Clark), Appleseed, Otis, Geppetto, Gmail, Rainfly (Stephen Stewart)
FNGs: None
COUNT: 11
Exercises with 15x 4ct in cadence for slow tempo work, then jog down and back to cone for one burpee:

Tiefighter forward and backwards for Geppetto
Squat
Merkins
Chuck Norris
Plank, the left and right leg up
Hello Dolly
Box Cutter
Mtn Climber
Wall Sit
Dips
Derkins
Bulgarian split squats both legs
OH Claps
Superman
Boat canoe
Lbc
Freddie Mercury
Diamond merkins
And many others. . . . .

The COT

The story of Ester is emblematic of our walk with God. She had to endure ungodly things to save her people, the Israelites. God had taken this young woman to fill His purpose and plan to save a nation. Her willingness and courage her allowed her to find favor as the King’s wife , which allowed her to be on influential decisions that affected her people’s future. This how God used her mightily. (Read the book of Esther)

Like her we question what is God going in the midst of trials. We see nothing good. We don’t understand the purpose. Our doubt makes us believe our emotions more than God’s promises. Most of all we think God has abandoned us. However we must stay faithful that will bring about growth. Also we reflect on past victories with God, but also need other people to push forward. Prayer absolutely.

These things she had at her disposal to carryout God’s purpose for her life. By doing that God carried out His promise too.